Zochita za Crossfit
5K 0 03/15/2017 (kukonzanso komaliza: 03/20/2019)
Chingwe chodumphira katatu ndi masewera olimbitsa thupi omwe amafunikira kukulitsa kwamphamvu zothamanga. Amagwiritsidwa ntchito kukulitsa liwiro la minofu yamanja, kukulitsa mphamvu zaphokoso zamkati mwamphamvu, kulimbitsa maphunziro amachitidwe a crossfit complexes, kuwonjezera kupirira kwa anaerobic ndikufulumizitsa njira zowotchera mafuta, chifukwa pamafunika mphamvu yambiri yogwiritsira ntchito mphamvu.
Musanayambe kuphunzira kulumpha chingwe, pezani njira yolondola yochitira kulumpha chingwe, bweretsani kayendedwe kazinthu. Ndikofunikanso kuti nthawi zonse muyambe kuchita masewera olimbitsa thupi omwe amachulukitsa liwiro lamanja, monga kukankha ndi kukoka ndi kuwomba m'manja, kulumpha kuchokera poyimilira, kuwombera kawiri kapena katatu, komanso kuchita zingwe zopingasa.
Magulu akuluakulu ogwira ntchito ndi ma quadriceps, ma hamstrings, ndi glutes.
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Kuphatikizanso ndizochepa: rectus abdominis minofu, biceps, brachialis, pronators ndi instep zogwirizira za dzanja.
Njira zolimbitsa thupi
- Nyamula chingwe ndikutambasula pochita kudumpha kangapo kamodzi ndi kawiri. Chifukwa chake mutha kutentha bwino, konzekerani makina anu amtima ndi ma articular-ligamentous kuti mugwire ntchito molimbika. Nthawi yomweyo, konzekerani psyche yanu kuti muwonjezere kulimba kwa kulumpha chingwe.
- Kusunthaku kuyenera kukhala kophulika. Kudumpha kuyenera kukhala kokwera kwambiri kuti mukhale ndi nthawi yoluka chingwe katatu. Gwadani pang'ono, kuphatikiza ma quadriceps ndi matako, ndikudumpha, ndikumangirira ma bondo pang'ono pansi panu.
- Kutembenuka kuyenera kuyamba ndi ma biceps, pafupifupi theka la kayendedwe koyambirira koyenera kuyenera kuchitidwa ndi kupindika kwa ma biceps. Kenako maburashiwa akuphatikizidwa pantchitoyo, muyenera kukhala ndi nthawi yoti muziwapukutira kawiri ndi theka mwachangu kwambiri, ndiye kuti mudzakhala ndi nthawi yomaliza kusinthana nthawi yomwe mwafika ndipo mutha kupita nthawi yomweyo kubwereza kwina.
Malo ophunzitsira a Crossfit
Musanapitilize ndi maofesi ogwira ntchito momwe amaperekedwera, yesetsani kuchita chimodzimodzi, koma mwamphamvu pang'ono, kuchita chingwe chimodzi ndikudumpha kawiri. Izi zidzakupangitsani kukhala kosavuta kuti muzolowere kuthana ndi vuto lalikulu la anaerobic, ndipo kudumpha katatu kudzapatsidwa zosavuta.
